Fried tofu vs Hard tofu
In short
For the same 100 calories you eat 37 g of fried tofu or 69 g of hard tofu. Most of the calories in fried tofu come from fat.
More in hard tofu: copper, calcium, manganese and phosphorus. Everything else is within 4% of a day's needs.
Calories, and where they come from
37 g · 7 g protein · 3.3 g carbs (1 g sugars) · 7.5 g fat
69 g · 8.7 g protein · 3 g carbs · 6.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Copper0.15 mg · 0.23 mg16%25%
- Calcium138 mg · 238 mg11%18%
- Manganese0.55 mg · 0.73 mg24%32%
- Phosphorus106 mg · 159 mg9%13%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein7 g · 8.7 g14%·17%
- Total fat7.5 g · 6.9 g10%·9%
- Saturated fatlimit1.1 g · 1.0 g5%·5%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.3 g · 3 g1%·1%
- Fiber1.4 g · 0.41 g5%·1%
- Sodiumlimit5.9 mg · 1.4 mg<1%·<1%
- Potassium54.1 mg · 101 mg1%·2%
- Iron1.8 mg · 1.9 mg10%·11%
- Magnesium22.2 mg · 36.6 mg5%·9%
- Zinc0.74 mg · 1.1 mg7%·10%
- Selenium10.6 µg · 11.6 µg19%·21%
- Vitamin C0 mg · 0.21 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.063 mg · 0.029 mg5%·2%
- Riboflavin (B2)0.019 mg · 0.053 mg1%·4%
- Niacin (B3)0.037 mg · 0.44 mg<1%·3%
- Pantothenic acid (B5)0.052 mg · 0.026 mg1%·1%
- Vitamin B60.037 mg · 0.027 mg2%·2%
- Folate10 µg · 15.2 µg3%·4%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: vitamin A, vitamin E, vitamin K, choline.
From USDA FoodData Central: Fried tofu (SR Legacy 172451), Hard tofu (SR Legacy 174291). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.